Chia Seeds For Kids - Benefits, Effects And Recipes

Chia Seeds For Kids

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Chia seeds are high in nutritional value and easy to digest. Packed with omega-3 fatty acids, calcium, protein, fiber, magnesium, and manganese, this wonder-food not only adds taste to a food item but also offers numerous health benefits. Chia seeds can be had raw or after soaking them in water. Soaking chia seeds boosts its enzyme inhibitors that protect the seed. This makes them easily digestible and helps the body to absorb more nutrients from the seed.

If you are worried about your kid’s health and want to give only healthy and nutritious food, then chia seeds are the right option for you. Still wondering why? Read on to know the benefits this powerhouse of nutrients offers.

Can Kids Eat Chia Seeds?

Yes. Digesting chia seeds may be difficult for infants and toddlers, but once a baby’s digestion process is developed, digesting chia seeds becomes easier. A kid can be fed chia seeds in small portions. You can start by adding one or two teaspoons of the seeds to his meals. This can then gradually be increased after a period. However, it is always advisable to seek the guidance of a pediatrician before you introduce your child to any dietary supplement.

Benefits Of Chia Seeds For Kids:

1. Good For Bones And Teeth:

Chia seeds are said to have more calcium than several dairy products. Additionally, they are full of protein, phosphorus, magnesium, and manganese that are essential for healthy teeth and bones.

2. Favorable For The Heart:

Omega-3 fatty acid is essential for the heart as it lowers cholesterol and enables smooth artery function. It is found in fishes. However, for vegetarians and vegans, chia seeds are the best source of omega-3 fatty acids.

3. Packed With Protein:

A high-protein diet has shown to have helped control hunger, improve muscle repair, and even contain midnight snacking. Chia seeds are 14% protein which is much more than several plants.

4. Boosts Immunity:

Chia seeds are full of antioxidant that helps the body to fight against diseases like cancer and reduces damage caused by free radicals.

5. Aids Digestion:

Fiber-rich chia seeds promote good bacteria in the intestine, help contain cholesterol level, and regulate bowel movement. A healthy digestive system ensures a check on weight.

6. Manages Weight:

The fibers in chia seeds absorb a significant amount of water. This makes kids feel full for a long time and prevents them from munching on or craving for junk food.

7. Regulates Blood Sugar:

Chia seeds help to regulate and reduce insulin level in the blood. They also lower blood pressure and thereby helps to control Type 2 diabetes.

8. Promotes Good Skin And Hair:

The minerals, proteins, and fats present in chia seeds together give your little one healthy hair, skin, and nails.

9. Energy Booster:

As indicated in a study by the Journal of Strength and Conditioning, chia seeds boost energy levels during workouts. It acts like a sports drink minus the additional sugar.

Do Chia Seeds Have Any Side Effects On Kids?

Like any other food item, excessive or unmonitored consumption of chia seeds can have certain side-effects. But do not worry, the side effects can be countered by taking certain precautions while consuming the seeds.

Side Effects Of Having Chia Seeds:

1. Intestinal Gas:

When chia seeds are consumed in large amounts, it is said to cause stomach gas. This can lead to embarrassing situations for your kid. If flatulence is a problem for your child, then you can reduce the quantity of chia seeds given to him.

2. Drop In Blood Pressure:

Omega-3 fatty acids present in chia seeds can lead to the thinning of blood, which can lower blood pressure. In such a case, you can consult your doctor regarding the quantity to be given to your child.

3. Cause Of Allergy:

Instances of allergy due to chia seeds are very few. However, if your child shows symptoms such as rashes and watery eyes then consult a doctor and discontinue feeding chia seeds to him.

Chia Seeds Recipes For Kids

Kids can be a little fussy when it comes to eating. If your kid is a finicky eater, then we have some exciting chia seeds recipes for kids.

1. Chia Seeds Pudding:

Chia Seeds For Kids - Chia Seeds Pudding

Image: Shutterstock


  • 1/2 cup chia seeds
  • 2 cups of coconut milk or any other milk
  • 2-3 tablespoons cocoa powder (optional)
  • 1 teaspoon vanilla
  • 1 tablespoon sweetener or honey

How To:

  1. Put all the ingredients in a blender and blend until it forms into a smooth, consistent mixture.
  2. Refrigerate this mixture for around 10 minutes.
  3. Serve cold with sliced fruits or nuts.

2. Oatmeal with Chia Seeds:

Chia Seeds For Kids - Oatmeal with Chia Seeds

Image: Shutterstock

Want a healthy and tasty breakfast for your kid? Try this oatmeal and chia seed recipe.


  • 1/3 cup rolled oats
  • 1/2 cup milk
  • 1/2 tablespoon chia seeds
  • 1 tablespoon flaxseed meal
  • 1 tablespoon nut butter
  • Cinnamon, to taste
  • Honey, to taste
  • Toppings (fresh fruits)

How To:

  1. Put oats, milk, and chia seeds in a bowl and microwave the mixture for about 3-4 minutes.
  2. To the mixture, add flaxseed meal, honey, cinnamon, and nut butter.
  3. Add toppings, preferably fruits.

3. Mango Smoothie With Chia Seeds:

Chia Seeds For Kids - Mango Smoothie With Chia Seeds

Image: Shutterstock


  • 1 cup milk
  • 1 cup yogurt
  • 1 ½ cups ice cubes
  • 1 banana
  • 1 cup chopped mangoes
  • ⅛ cup unsweetened coconut
  • 1 teaspoon vanilla
  • 1 tablespoon honey
  • 2 tablespoons chia seeds

How To:

  1. Put all the ingredients in a blender and blend until it forms a smooth, consistent mixture.
  2. Add more mango if required.
  3. Serve cold.

Chia seeds offer high benefits at a low price. They can be used as an additional ingredient in many recipes. Have you ever made any delicious item with chia seeds for children? Share it with us in the comments section below.

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